looking to start ckd-help

[billjonz]

hello im 6' 205 13% bf and im gonna try a ckd diet to cut up. I studied it but i just can seem to create it. Could somebody point me in the right direction as far as what foods are good for a CKD diet eat (non carb load days) and at what times so I at least establish a guidline. I understand the general concept of ckd but im having trouble designing it. thanks

[hermiti]

First of all go to this location:

http://168.144.38.254/ckd/
(Enter your weight, and then copy down the results)

The CKD calculator will give you the target number of fat, protein, and carbohydrate grams per day.

It is optimal to eat 6 meals per day (2-3 hours apart)

CKD Diet Construction:

I think the easiest way to do it would be to look at the total amount of food you can eat in the day and divide that by the number of meals you are going to eat.

For example if you could eat:

2128 Calories consisting of 177 grams of fat and 84 grams of protein per day I would divide that into 6 different meals

84 grams of protein / 6 = 14 grams of protein per meal
177 grams of protein / 6 = 29 grams of fat per meal

That would allow you to have 14 grams of protein and 29 grams of fat per meal.

It's a good idea is to put together a menu for yourself of mini-meals that meet your meal fat and protein requirements.


Here are some mini-meals:

You could easily get 30 grams of fat in a low-carb salad (no starchy veggies -- carrots, pees) with 2 tablespoons of dressing, throw a few slices of turkey or ham and you are good to go.

You could eat some jimi-dean sausage which is really high in fat (I think 9grams of protein and 22grams of fat for 2 oz.) mixed up with an egg.

Here are some food choices:

Even if the food is listed below it is still a good idea to monitor the carbohydrate content. It is important to keep your carbohydrates below 5grams per meal. Certain additives such as Aspertame, Citric Acid may knock you out of Ketosis. It is important that you stay in Ketosis in order for the diet to be effective.

All Fish:
Tuna, Samon, Sole, Trout, Flounder, Sardines, Herring, Anchovies

All Meat:
Beef, Pork, Lamb, Veal, Venison, Ham*, Bacon*

All Fowl:
Chicken, Turkey, Duck, Goose, Cornish Hen, Quail, Pheasant

All Shellfish:
Oysters, Crabmeat, Shrimp, Lobster, Clams, Squid, Mussels

All Eggs:
Scrambled, Fried, Poached, Deviled, Hard-boiled, Soft-boiled, Omelets

Cheeses:
Cheddar, Cream Cheese, Swiss, Mozzarella, Gouda, Goat, Roquefort, Other Blue Cheeses

Low-Carb Vegetables:
Peppers, Mushrooms, Celery, Cucumber, Lettuce, Romaine Lettuce, Radishes, Bok Choy, Parsley

Low-Moderate Carb Vegetables:
Artichoke, Asparagus, Snow Peas, Spinach, Broccoli, Spaghetti Squash, Eggplant, Brussel Sprouts, Tomato, Cabbage, Turnips, Onion, Zucchini, Cauliflower

Salad Garnishes:
Grated Cheese, Sour Cream, Hard-Boiled Egg, Mushrooms, Bacon, Oil, Vinegar, Full-Fat Salad Dressing

Herbs & Spices:
All Spices, Garlic, Basil, Pepper, Dill, Thyme, Oregano, Ginger, Rosemary, Sage

Fats & Oils:
Olive Oil, Vegetable Oil, Canola Oil, Walnut Oil, Soybean Oil, Grapeseed Oil, Sesame Oil, Sunflower Oil, Safflower Oil, Butter, Flaxseed Oil

Artificial Sweetners:
Sucralose (Splenda, you should avoid excessive use of splenda as it contains maltodexterin, consider each packet of splenda as 1 carb), Saccharin (Sweet N' Low)

Beverages:
Filtered, Mineral, Spring, Tap Water, Club Soda, Heavy Cream, Coffee, Tea, Herb Tea, Lemon Juice, Green Tea

Things to avoid:

Aspertame
Citric Acid (contained in just about every type of carbonated beverage)

[hermiti]

Here is an example what a 205lb person would eat throughout the week:

Day 1:
2337 Calories
221 Grams of Fat
88 Grams of protein
20 Grams of Carbohydrates (or less)

Day 2:
2214 Calories
184 Grams of Fat
138 Grams of Protein
20 Grams of Carbohydrates (or less)

Day 3:
2091 Calories
151 Grams of Fat
183 Grams of Protein
20 Grams of Carbohydrates (or less)

Day 4:
2460 Calories
191 Grams of Fat
184 Grams of Protein
20 Grams of Carbohydrates (or less)

Day 5:
2214 Calories
172 Grams of Fat
166 Grams of Protein
20 Grams of Carbohydrates (or less)

Day 6:
2091 Calories
151 Grams of Fat
183 Grams of Protein
20 Grams of Carbohydrates (or less)

Day 7(carb-up):
3198 Calories
36 Grams of Fat
160 Grams of Protein
560 Grams of Carbs


For example:

Let us say that on day one we are planning on having 6 meals (optimal) We would divide the total daily intake for fat, carbohydrates, and protein by 6.

88 g of protein / 6 = 14.7

221 g of fat / 6 = 36.8

20 g of carbohydrates / 6 = 3.3

So our target meal would consist of:
14.7 grams of protein
36.8 grams of fat
3.3 grams of carbohyrdates

The first day* is the hardest, if you are having problems getting in enough fat, try taking some cinnamon flavored flax oil, or salad with salad dressing, etc.

Good luck.

[Mr.X]

great thanks hermiti good help bro

Mr.X

[billjonz]

wow, thank you hermiti